Bikini Programs
I
Week 1
Monday
Body Part/Exercise/Sets/Reps/Rest
Shoulder
Front/Side Shoulder Raise/3/15-20
Super Set with
Legs
Lunges Front-Back/3/10 each/ then rest 30 seconds
Shoulder/legs
Squat Shoulder Press/ Sit and Up/3/15-20/then rest 30 seconds
Legs
Leg Press/3/20-25/rest 30 seconds
Chest
Incline Single Arm Press/3/20-25/ rest 30 seconds
Tricep
Tricep Press Down/3/20-25
Super Set with
Legs
Lunges Front-Back/3/10 each/3 sets then rest 30 seconds
Legs
Walking Lunges
10 minutes
Tuesday
No ligting. Power walk 5 minutes/Run 5 minutes for 40 minutes.
Wednesday
Body Part
Exercise/Sets/Reps/Rest
Back
Gravitron Pull-ups/3/15-20
Super Set with
Legs
Jumps on Bosu/3/10/Rest 1 minute
Back
Squat Shoulder Press/ Sit and Up/3/15-20
Super Set with
Legs
Leg Press/3/10 each/rest 30 seconds
Bicep/legs
Incline Single Arm Press/20 each leg/rest 30 seconds
Legs
Tricep Press Down/3/15-20/rest 30 seconds
Thursday
No Lifting. Cardio 20 minutes on stair master (level 4 - easy)
Friday
cardio - Powerwalk on Treadmill 45 minutes 5% incline.
Body Part
Exercise/Sets/Reps/Rest
Legs
Leg Press/3 sets/15-20 reps
Super Set with
Abs
Sit ups on Mat/3 sets/25 reps/rest 30 seconds
Back
Gravitron Pull-ups/3 sets/15-20 reps
Super Set with
Abs
Knee Tuch in Over Ball/ 3 sets/ 25 reps/rest 30 seconds
Chest
Push ups/3 sets/Til Failure
Super Set With
Abs
Leg Lifts (on benchor mat)/3 sets/Til Failure/rest 30 seconds
Shoulder
Shoulder Press/3 sets/15-20 reps
Super set with
Abs
Reverse Crunches/ 3 sets/25 reps/rest 30 seconds
Bicep
Bicep Curl with rotation/2 sets/15-20 reps
Super set with
Tricep
Overhead Extension/2 sets/15-20 reps
Legs
Lunges
5 minutes
Abs
Sit ups
Till Failure
Week 2
Day 1
Body Part/Exercise/Sets/Reps/Rest
Chest
Bench Dumbell Flys/3/12-15
Superset with
Abs
Crunches on Bosu/3/20-25/30 seconds rest
Back
Front Pull-down/3/12-15
Superset with
Abs
Obliques on Bosu/3/20-25/30 seconds rest
Shoulders
Shoulder oress with cable cross/3 sets/12-15 reps
Superset with
Abs
Bosu Reverse Crunches/3/20-25/30 seconds rest
Tricep
Machine Press Down/3 sets/12-15 reps
Superset with
Legs
Lunges Front & Back/3 sets/20 reps each/30 seconds rest
Bicep
Cable Cross wide grip/3 sets/12-15 reps
Superset with
Abs
Bosu One Leg/one arm lift & Reach/3/20-25/30 seconds rest
Legs
45 degree leg press/3 sets/12-15 reps
Superset with
Abs
Sit-ups on Bosu/3 sets/20-25 reps/30 seconds rest
Legs
Lying Leg Curls/ 3 sets/12-15reps/30 seconds rest
Cardio
Treadmill
HR=150-170
30 min
Cool-Down
Bike
HR=100-120
8 Minutes
Day 2
Rest.
Day 3
Repeat day one.
Day 4
Cardio, Cardio, Cool-down
Day 5
Repeat day one.
Day 6
Cardio, Cool-Down
Day 7
Body Part
Exercise
Sets
Reps
Rest
Warm-up
Bike
8 min
Abs
Incline Bench Body Weight
3
20-25
30 seconds
Legs
Walking lunges body weight
10 min
Abs
Sit-ups on Mat
3
Till Failure
30 seconds
Cardio
Treadmill
HR=150-160
30 min
Cool-down
Bike
HR=110-120
8 min
Superset with